Knee Strengthening

Make your knees more resilient!

Joint health and function are PRIMARY if you want to keep your body moving well and without pain. A LOT of people have knee issues as they get older (which are often tied to problems with feet and hips) and they rely on painkillers or have to give up activities they enjoy. It can seem like the only solutions are drastic & expensive, like surgery.

Deliberate movement can help to correct and manage these problems, more than people realize. Simple exercises done consistently can strengthen your joints and make them more resilient. Not every problem can be solved, but it’s a simple approach that you can control without making your problems worse, even if you find that an operation or pharmaceuticals are necessary.

I’ve found quite a bit of information online from Ben Patrick (who goes by “kneesovertoesguy”). His focus has been on strengthening and “bulletproofing” the lower body for athletes — specifically basketball players.

The exercises below will help to strengthen and “bulletproof” the lower body. The movements can scale from the most basic “rehab” variations to high-performance strengthening.

I’ve recorded two versions of a knee-focused exercise sequence that you can follow along with. There are 5 exercises:

• 1. Tibialis Raise

• 2. FHL Calf Raise (Straight-leg Leaning Calf Raise)

• 3. SINGLE LEG -- Knees-Over-Toes Calf Raise

• 4. Reverse Step / Patrick Step

• 5. Split Squat (OPTIONAL — this is an excellent exercise, but if time’s short you can skip it and complete the other four exercises in around 15 minutes.)

These sequences are intended as a 3x / week practice (Mon-Wed-Fri, or whatever works best for you with a rest day in between).

There are five exercises in each sequence, and I’ve detailed each in separate videos below:

Thanks! Your support is appreciated.

I’m on Venmo: @hifishes

Zelle: squawkalong@gmail.com

Cashapp: $hellotoallthefishes